Fibre

'High fibre' should contain 6g fibre per 100g or ml.

A 'source' of fibre should contain 3g fibre per 100g or ml.

How do I increase dietary fibre?
Because fibre is central to your bowel health, be careful about suddenly increasing your intake and overburdening your digestive system.

You should only aim for a 5g increase over a three to five day period, and drink plenty of water for it to be effective.

Make sure you get both forms of fibre in your diet.

Tips for healthy living

• Stock your pantry with wholegrain staples such as oats, brown rice, cereals, rye and whole-wheat crackers.
• Start the day with a high-fibre cereal or try this recipe for muesli. Mix oats, bran flakes, sesame seeds, sunflower seeds, nuts, and assorted chopped dried fruits. For something a little crunchier, toss the oats, seeds and bran lightly in oil, add honey and bake at 150C for 45 minutes. Add the dried fruit and nuts last.
• Add lentils, pearl barley, brown rice or cracked wheat to casseroles and soups.
• Finish a meal off with an orange or have a citrus fruit as a mid-morning snack.
• Replace white bread with wholegrain. Pumpernickel and seed loaves have the highest fibre and nutrient content.
• Oats contain both soluble and insoluble fibre. They are cheap, easy to prepare and delicious when eaten with a fresh sliced banana and maple syrup.

Other articles in this series

• General lifestyle management
• Body weight
• Protein
• Fats
• Carbohydrates
• Soya
• Water
• Caffeine
• Smoking and nutrition
• Alcohol metabolism
• Exercise

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